Categorized as: WOD

05-12-16 CrossFit WOD

CrossFit Code Red – CrossFit

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Warm-up (No Measure)

15 min:

7 KB swings

7 squats


3-5 burpees

7 wall balls

15 back ext

Metcon (Time)


Buy in: Max unbroken wall balls

100 KB swings (53/35)

100 squats

100 SDLHP (75/55)

100 burpees

*workout can be broken up however you choose.

Ex: 10 rnds of 10 reps each, sets of 20, 5 or whatever you choose. Just make sure you can keep track!

*No bar drops on the SDLHP or you do 5 burpees over bar!

Metcon (AMRAP – Reps)

Max unbroken set of wall balls (20/14)

Metcon (No Measure)


Athlete choice